FOOD
How Not to Overeat
CBN.com – Consider the following suggestions to help you cope with the strong urges to overeat.
1. Give definition to your mealtime. Have regularly scheduled
meals with healthy varied menus. Set an eating schedule that suits your
needs (such as 3 main meals per day at set times). Have a special place
to eat along with a table setting so that your meal has a clear beginning
and ending.
2. Give yourself positive statements while you examine your struggle
to overeat such as: “This urge is strong now, but I know it often
goes away in a few minutes. Hunger signals come and go and increase
over time. I’ll rate the intensity now and again when it returns.”
“I’ll trust myself. I’m confusing my emotions with
my urge to overeat. I’ve already eaten enough regular normal
meals. ”What am I thinking and feeling? What do I need to do
with these emotions now, other than overeat?
3. Do not immediately turn to food. Keep to your regularly scheduled
meal plan. Focus on helpful coping statements such as: “My hunger
and full food cues are confusing to me now, so I must eat according
to my schedule.” “Smaller meals at regular intervals are
more satisfying.” “I must take in food to nourish my body
just like I would give my children or a friend medicine and good food.”
4. The next time you feel a food urge, take a deep breath and relax.
Take a moment and jot down any thoughts or feelings you are having
surrounding this urge. Are you stressed? Sad? Bored? Angry? Lonely?
Was there anything in particular that stimulated the urge to eat?
You can use this technique to gain time to make better decisions about
eating and to gain a greater awareness of what is driving your urge
to eat.
5. Break your old dietary rules slowly. If you have a rule that
says you can’t eat breakfast, try eating a little bit. Leave
the eating area at the point when you begin feeling discomfort. Gradually
increase the amount you eat and length of time you stay in the eating
area until you eat a healthy meal.
6. Eat smaller portions of foods you have been overeating. Since
these foods will no longer be forbidden, you’ll probably not
dwell on them or become anxious and guilty after eating them.
7. Try to eat moderate portions, and let go of diet myths that might
have controlled your eating behavior. If you’re unsure what a
standard portion is, use one cup, one-half cup, and one-fourth cup
measuring cups, and you’ll learn how much satisfies your hunger.
8. If it is difficult for you to digest normal portions, remind
yourself that it may be easier for you to eat smaller meals daily
rather than three larger meals.
9. Think of ways to involve yourself in other activities once you’ve
finished a meal. Keep a list of activities handy and refer to them
often.
10. Pamper yourself. Plan things you enjoy doing each day, even
if you have a limited amount of time. When you’re well-nourished
emotionally, you’ll be less likely to turn to food.
Copyright © , New Life Ministries. New Life has a variety of resources on men, women, and relationships.
Call 1-800-NEW-LIFE or visit www.newlife.com.
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